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Thursday 11.16.17 Workout of the Day

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CrossFit WOD:

“Forrest Gump”
5 X 3 Min AMRAPs:
400m Run S(250m) RTG(500m)
15 Russian KB Swings S(44/35) RX(53/44) RTG(70/53)
AMRAP Double Unders in remaining time
*90 Secs Rest Between AMRAPs


Core WOD


WOD Tips:
-“Forrest Gump” is all about the running today. With each 3-minute interval, the running should take about 2 minutes of that interval. If you can consistently run a
400 in 1:45 or less, we want you doing the 500m runs today. Likewise, if you know 400s consistently take you more than 2:15, than go down to the 250 today. The
KB swings should be unbroken each round and only take about 20-30 seconds total. This should leave you with about 30 seconds to get as many double unders as
you can. If you still need work on your singles, then do those today, otherwise, use this as an opportunity to get some double under training in.

BeachFit WOD:

“Red Light + Green Light”
 4 sets of:
AMRAP 5
11/9 cal BIKE @ Push pace (Max of :45 on. Bike)
9 SA DB Push press / arm (2 sec. in locked out position)
7 Weighted step ups / leg (slow eccentric)
5 Plank Body saws on sliders (slow)
–Rest :45 between sets–

Wednesday 11.15.17 Workout of the Day

By: 0

CrossFit WOD:

Strength/Skill Work:

Every 4 Mins for 4 Rounds: (16 Mins)
4 Back Squats @ 43X1 Tempo
*Max Dead Stop Triple Jump (R/L/Both)


“Buttery Popcorn”
Every 5 Mins for 3 Rounds: (15 Mins)
10 Burpee Box Jump Overs S(20/16) RX/RTG(24/20)
20 Pull ups S(10-12 Pull ups/Ring Rows) RTG(CTB Pull ups)
30 Wall Balls S(14/10) RX(20/14) RTG(30/20)


WOD Tips:
-Building on the pause back squats from last week, we are doing a similar format this week. This week you will be performing one less rep per set, but with be tripling
the pause at the bottom of each rep. This will really require you to stay tight and engaged in the bottom of the squat, where many of our athletes typically lose
tension. Make sure you get a good deep breath at the top of each rep, since breathing can be difficult while performing this type of tempo work. The goal for this
would be to hit a similar weight to last week, depending on how heavy you went relative to your strength last week. Also similar to last week, we are combining the
back squats with an explosive jumping movement. Like the tall box jumps, the triple jump will help us to create a lot of power from a dead-stop position. On these,
we are looking for the perfect combination of power and control. In order for your set to count, you will need to show control on the landing of each rep, and pause
before going into the next rep. This will work a lot of the stabilization muscles around the ankle, knee, and hip. If you have any ankle, knee, or hip issues, consider
going with an alternative movement today.
-“Buttery Popcorn” is an interval workout where you will get more rest the faster you go. It is only 3 rounds total, so go out hard here and see if you can hold on in
those later rounds. Each set should take about 3 ½ – 4 minutes to perform, which will give you about 60-90 secs rest between rounds. This isn’t a ton of rest for the
work you are putting in, but because it is only 3 rounds, we still want you going hard here. Pick a standard for pull ups, that you can do in no more than 4-5 sets per
round. For the wall balls, choose a weight that you can do in 2-3 sets per round. On the last round, push a little harder to see if you can go unbroken or close to it.

————————————————–

BeachFit WOD:

“Children of the Core”
A. AMRAP 10
200 meter RUN
30′ of Broad Jumps
10 Double DBDL
–Rest 2:00
B. AMRAP 10
200/150 meter ROW
30 seconds of FLR on rings 
10 MB Leg Lift

Tuesday 11.14.17 Workout of the Day

By: 0

CrossFit WOD:

Strength/Skill Work:

8-10 Minutes to Practice the Power Clean Complex (1 High Hang PC + 1 Mid-Thigh Hang PC + 1 Hang PC from Top Knee)


“Clean Eating”
6 Rounds For Time: (16 Min Cap)
200 M Row
6 Hang Power Cleans S(115/75) RX(135/95) RTG(155/105)
200 M Run S(100 M)


WOD Tips:
-Today is a great opportunity to improve your technique and positions on the clean. One of the most common errors that we see with the clean is that athletes tend
to pull early with the arms, instead of staying patient, and fully utilizing the legs and hips. Today’s skill work is an opportunity to improve that without the pressure of
the clock or the desire to go heavy. Think of this as a practice session. Stay light and work towards perfecting your technique, rather than adding weight. You can
add small amounts of weight throughout, but stay below 60% of your max clean.
-“Clean Eating” is a cardio-focused workout with more hang cleans sandwiched in the middle. It’s important to take the progress you made in the strength piece and
keep that going for the WOD. Choose a weight that allows you to stay patient and still hit your positions. This should be a weight that you can do unbroken for all 6
rounds, although it should definitely get tough in the later rounds. Since the row and the runs take up the majority of the time in this workout, keep a hard, but
sustainable pace on these, and try to speed up on that 6 th and final round.

————————————————–

BeachFit WOD:

“Hakuna Tabata”
7 sets of:
TABATA (:20 on / :10 off)
1. Jumping jacks 
2. Lunges 
3. Sit ups 
4. RKBS
5. Hollow/Tuck hold 
— Rest 30 seconds between sets–

Monday 11.13.17 Workout of the Day

By: 0

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CrossFit Week of WODs are HERE

BeachFit Week of WODs are HERE

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CrossFit WOD:

Strength/Skill Work:

3 Rounds of:
20 Alternating DB Floor Press (10/Arm) – Build in Weight
-Rest 20 Seconds-
20 Single Arm Ring Row (10/Arm)
-Rest 1-2 Minutes-


“Would You Rather?”
3 Rounds for Max Reps:
1 Min Assault Bike
1 Min Ring Dips S(Box Dips)
1 Min Rope Climbs
*1 Min Rest Between Movements


WOD Tips:
-Today’s workout is focused primarily on working and strengthening the upper body through various pushing and pulling movements. The strength work today will
challenge your stability with 2 single arm movements. With the floor press, the DBs will start locked out and stay locked out as you alternate pressing with the
opposite arm. This added challenge coupled with the high reps will make this movement very tough. Start on the lighter side and build each set if possible. For the
single arm ring rows, quality is the name of the game. This movement requires a lot of stability in the shoulders and through the entire core. The goal here is to keep
the same positioning with your body that you would have if you were doing a normal ring row, meaning your body stays square to the rings throughout the entire
movement. Compared to the standard ring row, this is significantly more difficult, so be ready to walk your body up at an angle to perform this movement correctly.
-“Would you rather” is a continuation of the upper body theme from the strength work. It is only 9 minutes of work, so we want you to go hard during each working
interval, especially on the bike. For the ring dips and rope climbs, aim to move as efficiently as possible so you can sustain your reps across all 3 rounds. Its okay to
see a little drop off in reps from round to round, but each round should be close to the previous round.

————————————————–

BeachFit WOD:

“The Le Roux Ladder”
A. AMRAP 6,5,4,3,2,1
3 Australian Ring Rows (Adv: Rope pulls)
6 No push up Burpees
12 Air squats
–Rest 60/50/40/30/20 seconds between AMRAPs–

 

BeachFit Week of WODs 11.13.17

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Monday 11.13.17
“The Le Roux Ladder”
AMRAP 6,5,4,3,2,1
3 Australian Ring Rows (Adv: Rope pulls)
6 No push up Burpees
12 Air squats
–Rest 60/50/40/30/20 seconds between AMRAPs–

Tuesday 11.14.17
“Hakuna Tabata”
7 sets of:
TABATA (:20 on / :10 off)
1. Jumping jacks
2. Lunges
3. Sit ups
4. RKBS
5. Hollow/Tuck hold
— Rest 30 seconds between sets–

Wednesday 11.15.17
“Children of the Core”
A. AMRAP 10
200 meter RUN
30′ of Broadjumps
10 Double DBDL
–Rest 2:00
B. AMRAP 10
200/150 meter ROW
30 seconds of FLR on rings
10 MB Leg Lift

Thursday 11.16.17
“Red Light + Green Light”
4 sets of:
AMRAP 5
11/9 cal BIKE @ Push pace (Max of :45 on. Bike)
9 SA DB Push press / arm (2 sec. in locked out position)
7 Weighted step ups / leg (slow eccentric)
5 Plank Body saws on sliders (slow)
–Rest :45 between sets–

Friday 11.17.17
“Bert and Ernie”
In teams of two :
AMRAP 18
90 Wall balls
60 Jumping Pull ups
30 Burpees

 One person working at a time. As one partner is working on reps, the other partner is running 100 meters.

Saturday 11.18.17
Come out and cheer on your fellow CFPB’ers in the BETTER HALF BATTLE!!

Sunday 11.19.17
Sunday Safari”
 AMRAP 20
1 trip through Agility ladder
30′ Side Shuffle (both directions)
20 MB Russian Twists
10 Ball slams
10 Alt. Hanging knee raises
30 seconds of wall sit
1 Backwards run back to Start

CrossFit Week of WODs 11.13.17

By: 0

“Seek constant, critical feedback. If you don’t know how you’re doing, you won’t know what to improve. Focus ruthlessly on where you need help.” -Daniel Pink


Monday 11.13.17
Strength/Skill Work: 3 Rounds of:
20 Alternating DB Floor Press (10/Arm) – Build in Weight
-Rest 20 Seconds-
20 Single Arm Ring Row (10/Arm)
-Rest 1-2 Minutes-


“Would You Rather?”
3 Rounds for Max Reps:
1 Min Assault Bike
1 Min Ring Dips S(Box Dips)
1 Min Rope Climbs
*1 Min Rest Between Movements


WOD Tips:
-Today’s workout is focused primarily on working and strengthening the upper body through various pushing and pulling movements. The strength work today will
challenge your stability with 2 single arm movements. With the floor press, the DBs will start locked out and stay locked out as you alternate pressing with the
opposite arm. This added challenge coupled with the high reps will make this movement very tough. Start on the lighter side and build each set if possible. For the
single arm ring rows, quality is the name of the game. This movement requires a lot of stability in the shoulders and through the entire core. The goal here is to keep
the same positioning with your body that you would have if you were doing a normal ring row, meaning your body stays square to the rings throughout the entire
movement. Compared to the standard ring row, this is significantly more difficult, so be ready to walk your body up at an angle to perform this movement correctly.
-“Would you rather” is a continuation of the upper body theme from the strength work. It is only 9 minutes of work, so we want you to go hard during each working
interval, especially on the bike. For the ring dips and rope climbs, aim to move as efficiently as possible so you can sustain your reps across all 3 rounds. Its okay to
see a little drop off in reps from round to round, but each round should be close to the previous round.


Tuesday 11.14.17
Strength/Skill Work:

8-10 Minutes to Practice the Power Clean Complex (1 High Hang PC + 1 Mid-Thigh Hang PC + 1 Hang PC from Top Knee)


“Clean Eating”
6 Rounds For Time: (16 Min Cap)
200 M Row
6 Hang Power Cleans S(115/75) RX(135/95) RTG(155/105)
200 M Run S(100 M)


WOD Tips:
-Today is a great opportunity to improve your technique and positions on the clean. One of the most common errors that we see with the clean is that athletes tend
to pull early with the arms, instead of staying patient, and fully utilizing the legs and hips. Today’s skill work is an opportunity to improve that without the pressure of
the clock or the desire to go heavy. Think of this as a practice session. Stay light and work towards perfecting your technique, rather than adding weight. You can
add small amounts of weight throughout, but stay below 60% of your max clean.
-“Clean Eating” is a cardio-focused workout with more hang cleans sandwiched in the middle. It’s important to take the progress you made in the strength piece and
keep that going for the WOD. Choose a weight that allows you to stay patient and still hit your positions. This should be a weight that you can do unbroken for all 6
rounds, although it should definitely get tough in the later rounds. Since the row and the runs take up the majority of the time in this workout, keep a hard, but
sustainable pace on these, and try to speed up on that 6 th and final round.


Wednesday 11.15.17
Strength/Skill Work:

Every 4 Mins for 4 Rounds: (16 Mins)
4 Back Squats @ 43X1 Tempo
*Max Dead Stop Triple Jump (R/L/Both)


“Buttery Popcorn”
Every 5 Mins for 3 Rounds: (15 Mins)
10 Burpee Box Jump Overs S(20/16) RX/RTG(24/20)
20 Pull ups S(10-12 Pull ups/Ring Rows) RTG(CTB Pull ups)
30 Wall Balls S(14/10) RX(20/14) RTG(30/20)


WOD Tips:
-Building on the pause back squats from last week, we are doing a similar format this week. This week you will be performing one less rep per set, but with be tripling
the pause at the bottom of each rep. This will really require you to stay tight and engaged in the bottom of the squat, where many of our athletes typically lose
tension. Make sure you get a good deep breath at the top of each rep, since breathing can be difficult while performing this type of tempo work. The goal for this
would be to hit a similar weight to last week, depending on how heavy you went relative to your strength last week. Also similar to last week, we are combining the
back squats with an explosive jumping movement. Like the tall box jumps, the triple jump will help us to create a lot of power from a dead-stop position. On these,
we are looking for the perfect combination of power and control. In order for your set to count, you will need to show control on the landing of each rep, and pause
before going into the next rep. This will work a lot of the stabilization muscles around the ankle, knee, and hip. If you have any ankle, knee, or hip issues, consider
going with an alternative movement today.
-“Buttery Popcorn” is an interval workout where you will get more rest the faster you go. It is only 3 rounds total, so go out hard here and see if you can hold on in
those later rounds. Each set should take about 3 ½ – 4 minutes to perform, which will give you about 60-90 secs rest between rounds. This isn’t a ton of rest for the
work you are putting in, but because it is only 3 rounds, we still want you going hard here. Pick a standard for pull ups, that you can do in no more than 4-5 sets per
round. For the wall balls, choose a weight that you can do in 2-3 sets per round. On the last round, push a little harder to see if you can go unbroken or close to it.

Thursday 11.16.17
“Forrest Gump”
5 X 3 Min AMRAPs:
400m Run S(250m) RTG(500m)
15 Russian KB Swings S(44/35) RX(53/44) RTG(70/53)
AMRAP Double Unders in remaining time
*90 Secs Rest Between AMRAPs
Core WOD


WOD Tips:
-“Forrest Gump” is all about the running today. With each 3-minute interval, the running should take about 2 minutes of that interval. If you can consistently run a
400 in 1:45 or less, we want you doing the 500m runs today. Likewise, if you know 400s consistently take you more than 2:15, than go down to the 250 today. The
KB swings should be unbroken each round and only take about 20-30 seconds total. This should leave you with about 30 seconds to get as many double unders as
you can. If you still need work on your singles, then do those today, otherwise, use this as an opportunity to get some double under training in.


Friday 11.17.17
“Double Double”
16 Rounds For Time (In teams of 2 – Alternating Full Rounds)
10/8 Cal Row S(8/6 Cals) RTG(12/10)
8 Double KB Front Rack Lunges S(35/17) RX(44/26) RTG(53/35)
6 Double KB Push Press S(35/17) RX(44/26) RTG(53/35)
WOD Tips:
-“Double Double” is a partner workout to end the week before tomorrow’s Better Half Battle competition. This is a sprint-interval workout, where 1 partner will be
completing a full round on their own, before the other partner goes. The row is mainly where the sprint will come in, since the lunges and push press shouldn’t be
performed excessively fast. This is also where most of the scaling will take place. If you are a strong rower and can sustain a high power output (1500+/1200+), go
for the RTG Cals today. If you are not a strong rower and will lose your intensity over the full 10/8 cals (<1100,<900), consider scaling to 8/6 cals. In this workout, it’s
better to keep a high intensity for a short period of time, then a low intensity for a longer time. When choosing a weight for the lunges and push press, both
movements should be tough, but still light enough that you can confidently go unbroken for all 16 rounds (8 each).


Saturday 11.18.17

 4 th Annual Better Half Battle Today at 9:30 AM! No Classes Today!
Open Gym 7 AM – 1 PM in the North Building.


Sunday 11.19.17 

BeachFit at 9 AM. Mobility Class at 9:45 AM. Open Gym Until Noon.
“Sunday Safari”
20 Min AMRAP:
1 trip through Agility ladder 
30ft Side Shuffle (both directions)
20 MB Russian Twists 
10 Ball slams 
10 Alt. Hanging knee raises 
30 seconds of wall sit 
1 Backwards run back to Start

Saturday 11.11.17 Workout of the Day

By: 0

Happy Veteran’s Day – Normal Saturday Schedule!!!

CrossFit WOD:

Hero WOD “Moose”
For Time:
Buy In: 1000 M Row S(800)
10 Rounds of:
7 Burpees Over the Bar
3 Thrusters S(75/55) RX(95/65)
Buy Out: 1200 M Med Ball Run S(No weight) RX(14/10) RTG(20/14)

——————————
WOD Tips:
-In honor of Veteran’s Day, today we will be performing a Hero WOD in honor of PFC. Cody O. Moosman, of Preston, Idaho, who died on July 3, 2012 in Afghansitan.
Moosman was on duty in a guard tower when enemy forces attacked his unit with small arms fire. 10 Rounds represents his joining the Army in 2010. 7 represents
the month he was kill in action. 3 represents the day.
-In larger classes, this workout will either start or end on the row/med ball run, with everybody performing the burpees and thrusters in the middle. The burpees will
be the meat of the workout today for most athletes, so pace the buy-in, so you can come in and stay steady on the burpees. The med ball run will be a grind,
especially if performed at the end, but this struggle is what adds to the significance of these Hero workouts. Just find a way to keep moving.

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BeachFit WOD:

5 rounds
1:00 on / :20 off
1. Run 250/200/100 meters
2. Bear crawl / crab walk
3. Alt. MB slams
4. “12 Volts”

Friday 11.10.17 Workout of the Day

By: 0

CrossFit WOD:

Strength/Skill Work:

6 Rounds For Reps: (20 Secs On/20 Secs Off)
Set 1) Max Ring Push Ups S(FLR on Rings)
Set 2) Max 15’ Lateral Shuffles


“Happy Middle”
For Time:
15 Double KB Deadlifts S(44/35) RX(53/44) RTG(70/53)
75’ KB Farmer’s Carry S(44/35) RX(53/44) RTG(70/53)
30 Butterfly Sit Ups
30 Toes-to- bar S(15 T2B/30 Knees to Chest)
30 Butterfly Sit Ups
75’ KB Farmer’s Carry
15 Double KB Deadlifts

——————————
WOD Tips:
-Today’s strength work is a different format than usual, similar to a Tabata interval, but with more rest built in. You will be doing 6 rounds each of the push ups and
shuffles, so pace this out a little so you can maintain for all 6 rounds. For the ring push ups, focus more on quality than quantity here. We would rather you get 6-8
reps each set at a controlled tempo with full range of motion, than to get 15 reps where you are moving too fast or shorting your ROM. If needed, you can walk up
the rings at an angle to make them easier, or simply hold an FLR once you have maxed out your push ups for that set.
-The lateral shuffles is a movement we don’t do often, but is a great way to work the body through a different plane, and to work different muscle groups than we
normally do in CrossFit. The key to making these effective is to keep your butt low and your chest up through the whole movement. Your position should look similar
to what you look like when you catch a moderate weight power clean. These should get pretty challenging by the later rounds.
-“Happy Middle” is a fun little chipper to finish out the week. The goal with this workout is to go as close to unbroken as you possibly can. The deadlifts should be
light and do-able for 15 reps at the beginning and end of this workout. Challenge yourself to see if you can do the deadlifts and farmers carries without setting the
KBs down. The sit ups will give your grip a break, but pre-fatigue your midline going into the toes to bar. The good news is, it is only 30 toes to bar total, so this
should be a manageable number for many athletes today. If you can’t do at least 8+ unbroken toes to bar when fresh, scale to 15 T2B or 30 Knees to Chest today.
We want this workout to be fairly fast, and don’t want you to get stuck on the toes to bar for too long. Once you get through the T2B, see if you can sprint through
unbroken sets through the end.

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BeachFit WOD:

 EMOM 21
Min 1- 12/8 cal BIKE
Min 2- 40 seconds of BF Curtis P’s
Min 3- 40 seconds of SA Ring rows
+
Core WOD

Thursday 11.9.17 Workout of the Day

By: 0

CrossFit WOD:

“Don’t Poke the Bear”
4 X 5 Min AMRAPs:
50 Double Unders S(25 DU/100 Singles)
100’ Bear Crawl (4 X 25’)
100’ Walking Lunges
*30 Secs Rest Between AMRAPs. Restart at the beginning of each AMRAP.

——————————
WOD Tips:
-Today’s workout looks simple on paper, but will be much tougher than it looks. It’s broken into 4 separate AMRAPs of 5 Minutes, but you only have 30 seconds rest
between AMRAPs. You should approach this workout as a 20 Min AMRAP, that doesn’t have any rest built in. The rest is going to fly by, and is really only there to
allow you to record your number of rounds, and reset back to the double unders each time. By starting each round on the dubs, we will be able to measure whether our pacing is consistent for all 4 sets. Pace this one out early and see if you can hold on in the 3 rd and 4 th AMRAPs when it gets tough. To help with pacing, consider
breaking up your jump ropes from the beginning, and breaking up the bear crawls and lunges into 25’ increments, since you will be turning around anyways.

————————————————–

BeachFit WOD:

AMRAP 24
200 meter ROW
100 meter OH plate carry
40 seconds of Side plank / side
30 seconds Battle rope
20 meter sled push
10 Alt. Side MB tosses

Wednesday 11.8.17 Workout of the Day

By: 0

 

CrossFit WOD:

“Strictly Business”
3 X 6 Min AMRAPs
Buy-In: 400 M Run
2 Strict Pull ups S(1 Strict Pull up/1 Negative) RTG(Strict Ring Pull Ups)
4 Burpees
8 Russian KB Swings S(44/35) RX(53/44) RTG(70/53)
*3 Mins Rest Between AMRAPs

——————————
WOD Tips:
-“Strictly Business” is an opportunity to take the strict pull up work we’ve been doing these last few weeks, and apply it in a WOD setting. Each round will start with a
400 M Buy In, and then you will go through the pull ups, burpees, and swings in the remaining time. Go harder on the runs today, since you will have some time to
settle into a pace once you get to the AMRAP. For the strict pull ups, we want these to be unbroken every round, which is why the RX is only 2 reps. If you ever reach
a point where you can’t do the 2 reps unbroken, just switch to 1 rep, or 1 negative. You will still get plenty of pull up work as long as you are moving well through the
burpees and swings. For the swings, choose a weight you can definitely do unbroken for the entire workout. See if you can match your rounds for each of the 3
AMRAPs.

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BeachFit WOD:

2 sets of:
AMRAP 10
Buy in: 20 Burpees (Sc: No PU burpee)
50 meter SA Farmer’s carry / arm
20 Butterfly Sit ups
16 Alt. MB Slams
10 Double DB Deadlift
–Rest 2:00 between sets–